9 junio, 2024

24 Foods Rich in Sulfur Good for Your Health

Main sulfur rich foods They are eggs, red meat, chicken, fish, milk and its derivatives. Vegans satisfy their sulfur intake through the consumption of soybeans, seeds, grains, and nuts. Sulfur is the third most abundant mineral in the human body, in percentage terms, in relation to total body weight.

Sulfur is the sixth mineral present in breast milk in terms of quantity. In addition, it is directly involved in the energy metabolism of the body. The liver uses it for the elimination of alcohol and its detoxification of other chemical substances, toxins and heavy metals.

Sulfur maintains connective tissues, muscle function, and the nervous system and is an essential element for life. There is no recommended daily intake value for sulfur and no toxicity or effects caused by a deficiency of this element have been reported.

However, it has been suggested that an intake of 0.2 to 1.5 grams of sulfur per day should be sufficient to obtain the full benefits of this mineral and, at the same time, ensure that it is consumed responsibly and without falling into The excesses.

List of foods rich in sulfur

The main source of sulfur in food are the amino acids cysteine ​​and methionine, which are part of some proteins. Another sulfur-containing chemical ingested with some foods is methylsulfonylmethane (MSM), also known as methyl or dimethyl sulfone.

This is an organic form of sulfur and a very effective antioxidant that can be found naturally in cruciferous and alliaceous vegetables, fruits and raw milk. However, in the case of plant foods, the MSM content may vary depending on the sulfur composition of the soil where they were produced.

A third source of sulfur is food that provides two of the B complex vitamins: thiamine or vitamin B1 and biotin or vitamin H or B7. Sulfur is responsible for the characteristic aroma of garlic, for the substances that stimulate the tear glands when cutting an onion, for the smell of urine when eating asparagus, and for the smell of rotten eggs.

cruciferous vegetables

Broccoli, cauliflower, cabbage, kale, asparagus, turnips, and Brussels sprouts are rich sources of sulfur-containing substances known as glucosinolates, which have a pungent aroma and mildly bitter taste.

During preparation, chewing, and digestion, glucosinolates break down into compounds known as isothiocyanates and indoles, which are studied for their potential anticancer properties.

Sulfuran, an organosulfur compound found in broccoli, cabbage, Brussels sprouts, and cauliflower, inhibits mitochondrial permeability and reduces oxidative stress.

In a rural community in China with high levels of environmental pollution and a high incidence rate of liver cancer, the intake of a drink made with broccoli rich in sulforans increased the urinary excretion of air pollution particles.

Consumption of broccoli sprouts reduced oxidative stress in type 2 diabetes in a double-blind trial using a placebo control group. Organosulfur compounds from all types of crucifers have the potential to reduce or counteract carcinogens derived from high-temperature cooking.

Summary of vegetables rich in sulfur:

Broccoli
Cauliflower
Cabbage
Kale
Asparagus
turnips
Brussels sprouts

meats

Protein-rich foods, such as fish, chicken, and pork and beef, are not only essential for building and maintaining healthy skin, nails, and hair, but are also a good source of sulfur. Cysteine ​​and methionine are two sulfur-containing amino acids present in meat foods and serve as a source of sulfur for cells.

Depending on the cut, meats provide between 166 and 395 mg of sulfur per 100 g of edible portion.

Lamb and game meats are also good sources of sulfur. Sulfur amino acids are not only part of proteins, they also serve as enzymatic cofactors that help carry out certain chemical reactions.

Summary of meats rich in sulfur:

Chicken
Pork Meat
Cow meat
Bushmeat

Fish and seafood

Most fish and seafood are good sources of methionine and cysteine. Fish provide between 171 and 270 mg of sulfur per 100 g of edible portion. In 100 g of shellfish there are between 265 and 401 mg of sulfur.

Eggs

In addition to being a rich source of protein, it is also a rich source of sulfur, with egg white having the highest proportion. In a boiled egg there are approximately 190 mg of methionine and 135 mg of cysteine. 100 g of egg white provide about 182.5 mg of sulfur, and 100 g of yolk provide 164.5 mg.

The yolk contains cholesterol, the intake of which is associated with an increase in the level of blood cholesterol.

Dairy products

Dairy is a good source of sulfur amino acids. Dairy products include different types of cheese, which provide between 186 and 321 mg of sulfur per 100 g.

Milk also provides sulfur but in less quantity. For example, in a cup of skim milk there are approximately 200 mg of methionine and 50 mg of cysteine.

However, it should be noted that MSM is rapidly lost during heating, so pasteurized milk, for example, is not a good contributor.

Sulfur Dairy Summary:

Aliaceae

Garlic, onion, leeks, and green onions or chives contain organosulfur compounds that have shown promising anticancer properties in in vitro studies. Sulfur compounds in garlic protect mice (study subjects) from peroxidative damage and increase glutathione activity in the liver.

Glutathione is the largest antioxidant in the body. If, prior to cooking, the meat is marinated in garlic and onion, the formation of heterocyclic amines, which are carcinogenic compounds, is reduced.

Onion-derived sulfur compounds improve glucose tolerance in diabetic rats, whereas garlic-derived compounds do not. On the other hand, mustard provides 1280 mg of sulfur per 100 g.

Summary of alliaceae with sulfur:

Garlic
Onion
Leek
chives

Spirulina

A half-cup serving of spirulina, a marine algae, contains 650 mg of methionine and 370 mg of cysteine. A one-cup serving of soybeans has 1,000 mg of methionine and 1,200 mg of cysteine. In addition, tea is a great contributor of sulfur, providing about 177 mg per 100 g.

Many types of nuts provide these nutrients, including Brazil nuts, which have 65 mg of methionine and 245 mg of cysteine ​​in a half cup.

Fruit

Some fruits like raspberries contain significant amounts of sulfur. However, dried fruits have a greater quantity and are the ones that contribute the most.

These provide organic sulfur, which acts as an aid in reducing allergies.

Some Fruits with sulfur:

raspberries
dates
figs

References

Are You Getting Enough Sulfur in Your Body? (2011) In: Articles.mercola.com.
Curinga, K. (2017). List of Foods High in Sulfur. Livestrong.com.
Damodaran, S., Parkin, K. and Fennema, O. (2008). Food chemistry. Saragossa: Acribia.
Garvin, C. (2017). Sulphur & Detox. Livestrong.com.
Major Sources of Dietary Sulfur (2017) at: healthyeating.sfgate.com.
Ten Interesting Sulfur Facts. (2018) in: Thoughtco.com: interesting-facts-about-sulfur.

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